Is the 8 minute Navy SEAL nap real?

Yes, the 8-minute Navy SEAL nap is a real, popularized fatigue-management technique involving a short nap (around 8-10 mins) with legs elevated above the heart to quickly recharge, reduce grogginess, and improve alertness, credited to former SEAL Jocko Willink, though it's a short-term fix, not a replacement for proper sleep, and the rest/relaxation part of the position can help even if you don't sleep.

Is Navy SEAL nap real?

' The “Navy SEAL nap,” popularized by former Navy SEAL Jocko Willink, is a technique where you take a quick, 8-minute nap to recharge your energy levels. This method is said to be highly effective for boosting alertness and performance, especially in high-pressure environments.

What is the Navy SEAL 8 minute nap?

The "8-minute Navy SEAL nap" is a viral power nap technique popularized by former Navy SEAL Jocko Willink, involving lying down with your feet elevated above your heart for about 8-10 minutes to quickly boost alertness and focus. This method, done on a flat surface like the floor or couch, uses leg elevation to improve circulation, reduce swelling, and promote relaxation, helping you feel refreshed without grogginess from longer naps, even if you don't fully sleep. 

Do 8 minute naps work?

The key to the nap, according to Jocko, is to keep it short. Eight minutes is ideal, 10 is okay, but it's important to set an alarm so you don't go beyond that. Learn more about naps of all lengths and how they can benefit your body and mind.

What is the 40% rule in Navy SEALs?

A powerful mindset to carry is the Navy SEALs 40% Rule: When your mind says you're done, you're only actuallly about 40% done. Physical injuries aside, our bodies are often far stronger than we think - the mind usually quits first, acting as a protective barrier rather than reflecting true limits.

How the Navy SEAL nap can boost your energy in just 8 minutes

What is the 3 foot rule Navy SEALs?

The Navy SEAL 3-foot rule, or "three-foot world," is a mindset of focusing only on what's immediately within your control (your actions, attitude, effort) and ignoring external distractions, noise, and uncontrollable outcomes, a concept popularized by SEAL Mark Owen in No Hero, helping overcome overwhelm by breaking big challenges into small, manageable steps. It's about staying present and effective by owning your immediate space, whether on a rock wall or in business.
 

How do Navy SEALs fall asleep so quickly?

Navy SEALs fall asleep quickly by mastering relaxation techniques like the Military Sleep Method, which involves deep breathing, progressive muscle relaxation (tensing and releasing body parts), and visualization (imagining peaceful scenes) to calm the nervous system, plus using specific "power nap" tactics like the "Legs Up" position for quick rejuvenation in demanding situations. These techniques, practiced over weeks, train the body and mind to switch off rapidly, even under stress.
 

What does NASA say about naps?

Based on research with long-haul cockpit crews, NASA determined that crew members who took a midday nap of roughly 26 minutes had improved physiological alertness and performance compared with those who didn't take a nap.

What is the 10 5 3 2 1 rule for sleep?

The 10-3-2-1-0 sleep rule is a bedtime routine guideline to improve sleep quality by creating cut-off times for stimulants and disruptive activities: 10 hours before bed stop caffeine, 3 hours stop large meals/alcohol, 2 hours stop work/stress, 1 hour stop screen time, and aim for 0 snooze button presses in the morning, offering a structured way to prepare your body and mind for rest,. 

What does 4444 mean to Navy SEALs?

A prime example is the box breathing technique, famously used by the Navy Seals, known as the 4-4-4-4 method. This simple yet effective method involves a cycle of inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and then pausing for 4 seconds before the next inhalation.

Why do Navy SEALs sleep with their legs up?

On the legitimacy of the 8-minute nap, he says “sleeping with your legs elevated can help improve sleep onset and quality as it allows blood to flow more easily throughout the body. This is the sleep science behind the 8-minute Navy Seal nap, but that's not the only thing that makes this nap potentially effective.”

What is the 60% rule Navy SEAL?

“When you feel exhausted, tired and you want to give up, you´re really only 40 percent done: You still have 60 percent left.” It is a motto lived by the Navy Seals and the more you think about it, the more exciting it gets. Because at 40%, we might just scratch our real potential.

Has a girl ever passed seal training?

No woman has completed the full Basic Underwater Demolition/SEAL (BUD/S) training to become a Navy SEAL as of early 2026, but women are now eligible, and one woman successfully graduated from the related Special Warfare Combatant-Craft Crewman (SWCC) pipeline in 2021, while others have passed officer screening, though not for a SEAL contract. The Navy opened all special operations roles to women in 2016, but the rigorous training, like BUD/S, has proven exceptionally difficult for all candidates, male or female, with very few women even entering the pipeline. 

How long can Navy SEALs go without sleep?

During the notoriously brutal "Hell Week" of Navy SEAL training, candidates stay awake for nearly five and a half days, surviving on only about four hours of total sleep, often in brief 20-minute naps or less, to test extreme endurance and mental toughness under intense physical and mental stress. While active missions involve operational readiness, it's this training phase that showcases extreme sleep deprivation, pushing recruits to their limits with constant activity, cold, and minimal rest. 

What is the 2/3/4 nap rule?

The idea is that you'll have gradually increasing wake times between naps, with two hours before the first, three hours after that, and four hours just before bedtime. It's designed for babies who can do with just two naps a day, a stage that usually occurs between six and 18 months old.

How often did Einstein nap?

Albert Einstein (1879-1955)

Einstein was a copious sleeper, up to 10 hours each night, and it's said that he would also take short cat naps in his armchair with a spoon in hand. This would drop to the floor and make a noise when he fell asleep, preventing him from oversleeping.

How long is a Navy Seal nap?

A Navy SEAL nap is a short, powerful recharge lasting about 8 to 10 minutes, popularized by Jocko Willink, involving lying down with your legs elevated (above the heart) on a surface like a couch or bed to quickly reduce fatigue and improve alertness without grogginess, acting as a mental reset.
 

What drinks help you sleep?

Warm herbal teas (chamomile, lavender, passionflower), tart cherry juice, and warm milk (dairy or almond) are popular drinks that help with sleep by calming the mind or providing natural sleep-inducing compounds like melatonin or tryptophan, while avoiding caffeine and sugar before bed is crucial for better rest.
 

Do Navy Seals naps work?

Key Takeaways. The Navy SEAL sleep technique offers a quick eight-minute napping method by elevating legs, potentially aiding relaxation and circulation. While brief, this nap can recharge both the mind and body, inspired by techniques Navy SEALs utilize for rest and efficiency.

Is it OK to use my phone before bed?

Studies show that blue light before bed may have negative effects, such as trouble falling asleep and poor sleep quality. Even if you turn down the brightness of a screen, set it to dark mode or use a blue light filter, screens can still keep you awake for other reasons.

What disqualifies you from being a Navy SEAL?

Navy SEAL disqualifications stem from criminal history (especially violent felonies), significant medical conditions (like uncontrolled asthma, certain heart issues, or some mental health disorders), poor vision (correctable to 20/20, colorblindness is a major issue), low scores on aptitude tests (ASVAB and CSORT), and not meeting strict physical or age standards, though some can be waived, while others like certain serious crimes or color blindness often lead to permanent disqualification. 

Can Navy SEALs tell their family?

Navy SEALs are free to tell family and friends their occupation. The Navy even offers "engagements" in which SEALs talk to high school athletic teams about physical fitness and mental toughness.